6 Strategies to Prevent and Cope with Meltdowns this Holiday Season.
Holidays mean a break from routine, lots of new experiences, and often major overwhelm.
Here are 6 strategies to help you and your child prepare for and cope with holiday meltdowns.
Talk about it
Let your children know what will be happening over the holidays and what might be different, such as changes in bedtimes and routines, expectations around food, screen time, or other boundaries. Talking to them ahead of time will reduce their anxiety and give them some time to adjust.
You can also take this time to set clear expectations about how they should handle any big feelings. “If you start to have some big feelings, come find me and we’ll talk about them.”
Protect Rest and Space for Quiet
Late nights and disrupted schedules are inevitable, but if your child does not do well past their bedtime or gets overstimulated in loud, crowded environments, consider shortening your time at the event or at least making sure there is somewhere you can take your child where she can rest and reset.
Keep Routines Anchored
Stick to familiar rituals as much as possible. Morning and bedtime routines, songs and stories, or familiar meals. Predictability will help your child feel secure, even in new surroundings.
Name and Normalize Feelings
When your child seems to be having a hard moment, acknowledge it. “I see that you might be feeling nervous, it can be hard when everything is new, I sometimes feel that way too. You can stay close to me and hold my hand if you want until you feel more comfortable.” Naming and validating their feelings will help them move through them more quickly.
Offer Choice
Whenever possible, allow your child to make choices; which book to read, what color cup to use, which sweater to wear. Autonomy reduces pushback and builds confidence.
Balance Treats with Protein
Stable blood sugar means fewer meltdowns. Holiday treats are part of the joy of the season, but pair them with protein-rich foods like a peanut butter sandwich or cheese stick to keep energy steady.
The holidays don’t have to be perfect, just connected. A little preparation and empathy can help keep the season joyful. If you would like to share something you do to keep the peace through the holidays I’d love to hear it.
Happy Holidays!
